Target Heart Rate Calculator

Monitoring your heart rate during exercise can help you train smarter and reach your fitness goals faster. Whether you’re aiming to burn fat, build endurance, or improve cardiovascular health, knowing your target heart rate zone is key.

Our Target Heart Rate Calculator gives you a fast and accurate estimate of your ideal heart rate range based on your age, resting heart rate (if available), and desired workout intensity. You can choose between the Standard Method or the Karvonen Formula, which adjusts for your resting heart rate and provides a more personalized result.

What Is Target Heart Rate?

Target heart rate is the range your heart rate should be in during exercise to get the most benefit without overtraining. It’s expressed as a percentage of your maximum heart rate.

• Fat burning zone: 50–70% of max heart rate

• Cardio or endurance zone: 70–85%

• High-intensity/peak performance zone: 85–100%

How the Calculator Works

1. Input Your Age

Your age is used to estimate your maximum heart rate using this simple formula:
Standard Method: Max HR = 220 - Age

2. Enter Resting Heart Rate (Optional)

If you know your resting heart rate (measured when fully at rest), the calculator can use the Karvonen Formula:
Target HR = ((Max HR − Resting HR) × Intensity) + Resting HR
This method is considered more accurate for trained individuals.

3. Select Calculation Method

Choose between:

• Standard Method: Uses only your age.

• Karvonen Formula: Uses both age and resting heart rate.

4. Adjust Intensity

Use the slider to set your desired workout intensity. The calculator will return a target heart rate zone that matches that level.

Results You’ll See

• Max Heart Rate: Based on your age

• Target Heart Rate Zone: Based on your selected intensity

• Full Heart Rate Zone Table: Including zones for warm-up, fat burning, aerobic training, and peak performance

• Interactive Chart: A visual representation of your results

Why Use This Calculator?

• Quick and easy to use

• Offers both beginner-friendly and advanced calculation methods

• Helps avoid overtraining or undertraining

• Ideal for runners, cyclists, and anyone training for fitness or performance goals

A Note on Accuracy

The Target Heart Rate Calculator provides an estimate based on general formulas. For a more accurate reading, especially if you’re managing a health condition or are a competitive athlete, consult a fitness professional or healthcare provider.